Alberon

M60 Derbyshire

About
Bests
All Races
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Mileage
Training

Races
87
Miles
6782
Miles
102
Miles
1826
Miles
651
WAVA
71.28%
Mile
7:44
5k
27:34
5M
42:18
10k
47:16
10M
1:20:46
Half
1:49:59
Mara
3:56:32

About Me
Live in Glossop Derbyshire. Never really been a runner, but played irregular squash and badminton for years. Due to driving all round the country for my job and the Service station healthy food diet, ended up very lardy. Decided to do something about it in March 08 and commenced to cut out the crap and start running (wobbling). Dropped 4 stone and entered lots of 10k's and the GNR in 2009. Since done many races including 10k's, halves and several marathons. Show More...

About Me

Live in Glossop Derbyshire. Never really been a runner, but played irregular squash and badminton for years. Due to driving all round the country for my job and the Service station healthy food diet, ended up very lardy. Decided to do something about it in March 08 and commenced to cut out the crap and start running (wobbling). Dropped 4 stone and entered lots of 10k's and the GNR in 2009. Since done many races including 10k's, halves and several marathons.

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My parkrun
Glossop parkrun

Recent Training
7th May	General	0.1mi	5:48
7th May	General	4mi	37:33
6th May	General	0.1mi	6:01
6th May	Strength	0mi	8:08
6th May	General	3.4mi	30:05

Planned Races	Show more
Offerton 5	15th May
Tour of Tameside - X Trail 10k	13th Jun
Tour of Tameside - Hell on the Fell	14th Jun
Tour of Tameside - Hero Half Marathon	15th Jun
Tour of Tameside - Dr Ron Hill 7 mile run	16th Jun

12 Month Benchmarks	Run	Bike
Mile	6:43	2:03
5k	21:42	7:28
5mi	36:04	17:58
10k	44:43	22:08
10mi	1:19:10	39:36
Half	1:49:49	55:28
20mi	2:59:22	1:38:44
Mara	7:16:29	2:11:15

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 1500 Swim 40 Walk 150

Recent Threads
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Buddies (3)

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2017	2018	2019	2021	2022	2023	2024	PB	WB
1mi	2		8:02 53.44	7:44 55.51									7:44 7:44/mi	55.51
5km	23		27:34 52.58	28:10 51.87									27:34 8:52/mi	52.58
4mi	1										31:53 66.44		31:53 7:58/mi	66.44
5mi	2									43:10 61.20		42:18 63.63	42:18 8:28/mi	63.63
9.7km	3										54:55 58.58		54:55 9:10/mi	58.58
6mi	1										53:35 60.08		53:35 8:56/mi	60.08
9.9km	1										53:41 61.52		53:41 8:44/mi	61.52
10km	29	1:07:49 43.44	58:23 50.89	1:02:29 47.55	1:07:42 44.26	56:04 56.83	53:28 59.59			48:57 67.53	47:16 71.28	48:24 69.61	47:16 7:36/mi	71.28
10mi	3		1:48:20 44.95							1:22:37 66.95	1:20:46 69.15		1:20:46 8:05/mi	69.15
13.1mi	13		2:35:28 41.43	2:34:04 42.18			2:01:18 57.58	2:21:14 49.93	2:10:19 55.69	1:56:08 62.49	1:49:59 66.63	1:50:13 67.15	1:49:59 8:24/mi	67.15
26.2mi	6						4:38:39 52.56	5:23:31 45.70		4:17:39 59.06	3:56:32 64.96		3:56:32 9:02/mi	64.96

Date	Planned Races			Distance
20 Oct	Yorkshire Marathon Confirmed			26.2mi
16 Jun	Tour of Tameside - Dr Ron Hill 7 mile run Confirmed			7mi
15 Jun	Tour of Tameside - Hero Half Marathon Confirmed			13.1mi
14 Jun	Tour of Tameside - Hell on the Fell Confirmed			6mi
13 Jun	Tour of Tameside - X Trail 10k Confirmed			10km
15 May	Offerton 5 Confirmed			5mi
2024		Result	WAVA	Distance
2 May	Buxworth 5 PB	42:18	63.63	5mi
28 Apr	Boston Marathon UK		0.00	26.2mi
17 Mar	Mellor 10k Trail Run	59:16	56.85	10km
25 Feb	Stockport Trail Half SB	1:50:13	67.15	13.1mi
28 Jan	Stockport Daffodil 10k SB	48:24	69.61	10km
2023		Result	WAVA	Distance
10 Dec	Stockport 10 PB	1:20:46	69.15	10mi
26 Nov	Wilmslow Festive 10k PB	47:16	71.28	10km
11 Nov	MACCL Race 2 Wythenshaw Park	56:55	56.76	9.6km
15 Oct	Yorkshire Marathon PB	3:56:32	64.96	26.2mi
3 Sep	Stockport Hatters Half Marathon PB	1:49:59	66.63	13.1mi
26 Jul	Black Knight Charge PB	53:35	60.08	6mi
16 Jul	Mossley 10K	48:31	68.78	10km
8 Jul	Buxton Carnival 4 PB	31:53	66.44	4mi
7 May	Alderley Edge Bypass 10k	48:19	69.07	10km
16 Apr	Manchester Marathon	4:27:31	57.44	26.2mi
11 Mar	Manchester Area XC League - Heaton Park	52:31	61.26	9.65km
19 Feb	Great North West Half Marathon	1:51:12	65.90	13.1mi
11 Feb	Manchester Area XC League - Sherdley Park (Senior Men) PB	53:41	61.52	9.9km
21 Jan	South East Lancs Cross Country League- race 4 Heaton Park	53:18	49.75	8km
14 Jan	MACCL - Tatton Park PB	54:55	58.58	9.65km
2022		Result	WAVA	Distance
20 Nov	Stockport 10 SB	1:22:37	66.95	10mi
12 Nov	MACCL Race 2 Kenworthy Woods	49:13	60.83	9km
29 Oct	South East Lancs Cross Country League - Senior mens race 1 Heaton Park	51:18	64.44	10km
16 Oct	Knutsford 10K SB	48:57	67.53	10km
15 Oct	MACCL Wythenshawe	50:38	62.94	9.65km
2 Oct	MBNA Chester Marathon SB	4:17:39	59.06	26.2mi
7 Aug	The Windmill Half Marathon SB	1:56:08	62.49	13.1mi
17 Jul	Mossley 10K	52:10	63.37	10km
22 Jun	Round the Resers SB	43:10	61.20	5mi
18 Jun	Tour of Tameside: The Hero Half Marathon	1:58:08	61.43	13.1mi
26 May	Run Media City 5k, 10k May	50:11	65.87	10km
3 Apr	Manchester Marathon	4:43:41	53.64	26.2mi
20 Feb	Great North West Half Marathon	2:06:46	57.25	13.1mi
8 Jan	RunThrough Tatton Park 10k January	55:44	59.31	10km
2021		Result	WAVA	Distance
5 Dec	Heaton Park Half Marathon SB	2:10:19	55.69	13.1mi
2019		Result	WAVA	Distance
7 Apr	Greater Manchester Marathon SB	5:23:31	45.70	26.2mi
3 Feb	RunAintree SB	2:21:14	49.93	13.1mi
2018		Result	WAVA	Distance
25 Nov	run Wilmslow 10k	59:07	54.39	10km
19 Aug	Fleetwood Half Marathon	2:11:07	53.27	13.1mi
15 Jul	Mossley 10k	54:38	58.32	10km
1 Jul	Alderley bypass 10k SB	53:28	59.59	10km
24 Jun	Wilmslow Half Marathon	2:01:22	57.55	13.1mi
27 May	Edinburgh Marathon SB	4:38:39	52.56	26.2mi
4 Feb	Heaton Park Half Marathon SB	2:01:18	57.58	13.1mi
2017		Result	WAVA	Distance
26 Nov	Wilmslow 10k SB	56:04	56.83	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:07:42	44.26	10km
2010		Result	WAVA	Distance
30 Oct	Oldham parkrun	33:18	43.87	5km
23 Oct	Oldham parkrun	34:11	42.74	5km
16 May	Great Manchester Run	1:07:06	44.28	10km
9 May	Beaverbrooks Blackpool 10km	1:03:01	47.15	10km
11 Apr	Derby 10k	1:06:20	44.79	10km
7 Mar	Stanley Park 10k	1:02:58	47.18	10km
6 Feb	Heaton parkrun	28:37	51.05	5km
30 Jan	Heaton parkrun	28:52	50.61	5km
24 Jan	Chernobyl 10k SB	1:02:29	47.55	10km
23 Jan	Heaton parkrun SB	28:10	51.87	5km
17 Jan	Four Villages Half Marathon SB	2:34:04	42.18	13.1mi
9 Jan	Fetch Mile - The BIG one PB	7:44	55.51	1mi
2 Jan	Woodbank parkrun	31:12	46.82	5km
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile SB	8:02	53.44	1mi
5 Dec	South Manchester parkrun	27:55	52.33	5km
29 Nov	RNLI Knowsley Reindeer Run SB	58:23	50.89	10km
21 Nov	Heaton parkrun	28:27	51.35	5km
7 Nov	Heaton parkrun	28:23	51.47	5km
31 Oct	Heaton parkrun	28:08	51.52	5km
24 Oct	Heaton parkrun	28:12	51.40	5km
17 Oct	Bramhall parkrun PB	27:34	52.58	5km
10 Oct	Heaton parkrun	27:56	51.89	5km
3 Oct	Bramhall parkrun	28:51	50.24	5km
20 Sep	Great North Run SB	2:35:28	41.43	13.1mi
12 Sep	Heaton parkrun	27:59	51.79	5km
5 Sep	Heaton parkrun	28:28	50.91	5km
8 Aug	Heaton parkrun	28:03	51.67	5km
2 Aug	Reebok Sale 10 SB	1:48:20	44.95	10mi
25 Jul	Heaton parkrun	28:04	51.64	5km
18 Jul	Heaton parkrun	28:50	50.27	5km
11 Jul	Heaton parkrun	29:20	49.41	5km
5 Jul	City of Manchester 10K	1:01:13	48.13	10km
27 Jun	Bramhall parkrun	28:40	50.56	5km
20 Jun	Bramhall parkrun	29:14	49.58	5km
6 Jun	Bramhall parkrun	29:46	48.69	5km
31 May	Mersey Tunnel 10K	1:04:27	45.71	10km
17 May	Great Manchester Run	1:05:41	44.85	10km
19 Apr	Derby 10K	1:05:33	44.94	10km
5 Apr	Wakefield Hospice 10k	1:02:10	47.39	10km
8 Mar	Stanley Park 10k	1:03:49	46.17	10km
25 Jan	Chernobyl 10k	1:11:51	41.00	10km
2008		Result	WAVA	Distance
30 Nov	RNLI Knowsley Reindeer Run SB	1:07:49	43.44	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	5	10	0	0	0	0	0	0	0	0	0	0	16
2024	6.2	3.1	2.1	2.1	1.1	0	0	0	0	0	0	0	14.5
2024	87	149	147	131	15	0	0	0	0	0	0	0	529
2024	119	19	70	53	25	0	0	0	0	0	0	0	286
2023	2	7	5	11	9	26	0	16	16	4	0	8	103
2023	4.1	3.1	4.1	3.1	5.2	4.1	3.1	3.1	2.1	2.1	4.1	2.1	40.2
2023	109	137	61	92	113	100	95	149	84	129	106	102	1278
2023	40	46	68	6	100	91	95	88	86	31	99	35	785
2022	7	3	12	17	4	8	19	4	14	2	0	0	91
2022	3.6	3.9	2.9	3.5	4.1	3.2	3.2	3.3	3.2	2.1	1	0	34
2022	135	111	81	105	97	85	113	138	139	93	61	42	1200
2022	0	29	34	29	59	43	38	73	19	53	19	6	401
2021	3	7	4	0	12	0	0	1	10	0	0	0	38
2021	0	0	0	0	0	0	0	0	0	0	1.9	1.6	3.5
2021	17	16	19	0	20	10	0	3	26	75	118	79	382
2021	0	0	0	0	0	0	0	0	0	13	3	3	20
2020	0	6	15	3	20	9	0	12	11	22	0	0	97
2020	14	39	8	39	9	9	2	14	35	3	8	0	182
2020	0	0	0	25	46	0	0	0	0	0	19	0	90
2019	6	14	4	0	19	6	0	0	3	0	0	5	57
2019	61	86	140	61	42	46	36	51	47	3	11	6	591
2019	19	7	0	0	0	0	0	0	0	0	0	0	26
2018	24	12	7	12	6	15	3	0	11	15	13	20	137
2018	106	79	100	160	132	93	92	39	10	15	24	32	882
2018	4	9	0	15	20	0	0	0	0	55	0	0	104
2017	11	16	4	0	0	4	0	6	4	11	14	20	90
2017	0	0.5	0.6	0	0	0	0	1.3	2.1	2.4	0.3	0	7.2
2017	2	19	24	6	4	13	25	60	64	73	66	111	467
2017	0	0	0	0	0	0	0	4	0	9	9	12	34
2016	0	0	0	0	0	0	0	0	0	2	0	0	2
2016	8	4	0	0	4	0	0	2	10	10	0	0	38
2016	3	0	0	0	0	0	0	0	0	0	0	0	3
2015	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2015	0	0	0	0	11	10	29	17	14	2	21	0	104
2015	0	0	0	0	0	0	27	0	0	0	3	0	30
2014	0	18	26	2	9	2	22	0	2	0	0	0	82
2014	0	0	8	0	0	0	0	0	0	0	0	0	8
2013	0	0	0	0	0	0	1.1	0.4	0	0	0	0	1.5
2013	4	2	2	9	9	11	34	19	0	0	0	0	89
2012	0	0	0	0	0.5	0	0	0	0	0	0	0	0.5
2012	13	12	0	0	34	11	0	6	0	0	16	14	106
2012	0	0	0	0	0	0	0	0	0	0	8	16	24
2011	0	0	4	0	0	0	0	0	0	0	0	0	4
2011	10	16	49	35	39	0	18	24	0	0	0	6	196
2011	0	3	0	0	0	0	0	0	0	0	0	0	3
2010	3	0	0	0	0	0	0	0	0	0	0	0	3
2010	62	41	23	12	25	12	6	9	6	27	1	0	224
2009	0	0	0	0	0	8	7	0	0	0	0	0	15
2009	15	0	6	12	27	47	57	58	54	57	52	39	424
2009	0	0	0	0	0	0	0	0	0	13	0	0	13
2008	0	0	0	0	0	0	0	0	0	0	6	0	6

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
0.5mi, 7:58 Run - Warm Down 1) 0.46mi - 7:58(17:26/mi) 96/115bpm [1673b/mi] 45cal 97/235W Add a comment 3.9mi, 43:10 Run - General 1) 1mi - 10:06(10:06/mi) 114/132bpm [1151b/mi] 99cal 236/405W 2) 1mi - 9:16(9:16/mi) 131/136bpm [1214b/mi] 110cal 334/464W 3) 1mi - 10:41(10:41/mi) 123/135bpm [1314b/mi] 110cal 242/388W 4) 0.89mi - 13:07(14:41/mi) 128/138bpm [1879b/mi] 134cal 271/496W Add a comment	1mi, 43:06 Swim - General 1) 1.03mi - 43:06(42:02/mi) 103/127bpm [4330b/mi] 256cal 29/rpm Add a comment	0.5mi, 4:41 Run - Warm Down 1) 0.45mi - 4:41(10:27/mi) 114/123bpm [1192b/mi] 48cal 261/328W Add a comment 3.1mi, 22:11 Run - parkrun 1) 1mi - 7:05(7:05/mi) 120/132bpm [850b/mi] 79cal 377/451W 2) 1mi - 7:17(7:17/mi) 133/143bpm [968b/mi] 91cal 378/408W 3) 1mi - 7:11(7:11/mi) 137/144bpm [984b/mi] 92cal 379/425W 4) 0.11mi - 38(6:06/mi) 144/144bpm [877b/mi] 9cal 392/474W Add a comment 0.3mi, 2:13 Run - Warm Up 1) 0.26mi - 2:13(8:33/mi) 109/120bpm [932b/mi] 23cal 320/546W Add a comment 1mi, 9:49 Run - Warm Up 1) 1mi - 9:25(9:25/mi) 108/119bpm [1017b/mi] 98cal 295/376W 2) 0.04mi - 24(10:37/mi) 112/113bpm [1189b/mi] 4cal 283/301W Add a comment	9.9mi, 1:41:35 Run - Long Run 1) 1mi - 10:17(10:17/mi) 113/121bpm [1162b/mi] 109cal 277/370W 2) 1mi - 10:31(10:31/mi) 113/118bpm [1188b/mi] 105cal 250/395W 3) 1mi - 10:55(10:55/mi) 117/122bpm [1277b/mi] 110cal 271/374W 4) 1mi - 10:48(10:48/mi) 120/132bpm [1296b/mi] 112cal 273/407W 5) 1mi - 10:49(10:49/mi) 124/135bpm [1342b/mi] 110cal 248/342W 6) 1mi - 11:29(11:29/mi) 122/133bpm [1400b/mi] 116cal 257/419W 7) 1mi - 9:42(9:42/mi) 123/130bpm [1194b/mi] 109cal 270/332W 8) 1mi - 10:05(10:05/mi) 125/131bpm [1260b/mi] 111cal 258/308W 9) 1mi - 9:08(9:08/mi) 129/132bpm [1179b/mi] 101cal 281/324W 10) 0.89mi - 7:50(8:51/mi) 139/144bpm [1231b/mi] 96cal 286/347W Add a comment 2.6mi, 23:30 Run - General 1) 1mi - 9:28(9:28/mi) 119/130bpm [1127b/mi] 105cal 296/376W 2) 1mi - 8:44(8:44/mi) 135/143bpm [1180b/mi] 107cal 310/342W 3) 0.6mi - 5:17(8:51/mi) 130/138bpm [1151b/mi] 62cal 305/349W Add a comment	-	0.8mi, 8:00 Run - Warm Down 1) 0.79mi - 8:00(10:05/mi) 117/137bpm [1180b/mi] 90cal 283/381W Add a comment 3.5mi, 30:45 Run - Intervals 1) 0.38mi - 3:14(8:33/mi) 113/127bpm [967b/mi] 35cal 307/428W 2) 0.3mi - 2:37(8:38/mi) 118/128bpm [1019b/mi] 28cal 296/394W 3) 0.37mi - 3:18(8:56/mi) 128/133bpm [1144b/mi] 40cal 306/434W 4) 1mi - 8:26(8:26/mi) 128/138bpm [1079b/mi] 101cal 304/398W 5) 0.12mi - 1:21(11:06/mi) 133/134bpm [1477b/mi] 17cal 258/386W 6) 0.37mi - 3:15(8:42/mi) 128/132bpm [1114b/mi] 38cal 292/395W 7) 0.38mi - 3:14(8:33/mi) 127/135bpm [1085b/mi] 36cal 307/449W 8) 0.25mi - 2:29(9:47/mi) 129/135bpm [1261b/mi] 27cal 262/472W 9) 0.12mi - 1:16(10:20/mi) 130/136bpm [1343b/mi] 14cal 256/434W 10) 0.12mi - 52(7:20/mi) 128/132bpm [938b/mi] 9cal 323/424W 11) 0.06mi - 43(11:29/mi) 131/134bpm [1505b/mi] 8cal 275/388W Add a comment 0.8mi, 14:05 Run - Warm Up 1) 0.81mi - 14:05(17:23/mi) 99/115bpm [1721b/mi] 101cal 130/306W Add a comment	17.8mi, 1:01:59 Bike - Spinning 1) 0mi - 1:01:59(0/mi) 83/110bpm [INFb/mi] 252cal Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
8.6mi, 1:12:42 Run - Race Pace 1) 0.31mi - 3:13(10:24/mi) 100/113bpm [1039b/mi] 30cal 256/293W 2) 1mi - 8:36(8:36/mi) 121/134bpm [1040b/mi] 101cal 322/355W 3) 1mi - 8:31(8:31/mi) 129/134bpm [1100b/mi] 105cal 327/422W 4) 1mi - 7:42(7:42/mi) 137/144bpm [1054b/mi] 100cal 347/382W 5) 1mi - 8:26(8:26/mi) 133/138bpm [1122b/mi] 103cal 320/367W 6) 1mi - 8:25(8:25/mi) 132/136bpm [1110b/mi] 100cal 313/349W 7) 1mi - 7:38(7:38/mi) 134/137bpm [1023b/mi] 92cal 340/360W 8) 1mi - 8:34(8:34/mi) 133/137bpm [1140b/mi] 100cal 306/406W 9) 1mi - 8:26(8:26/mi) 132/135bpm [1113b/mi] 98cal 305/333W 10) 0.31mi - 3:05(9:55/mi) 131/134bpm [1299b/mi] 33cal 272/317W 11) 0mi - 6(33:32/mi) 131/131bpm [4393b/mi] 1cal 137/322W Add a comment	-	1.3mi, 12:09 Run - Warm Down 1) 1mi - 9:42(9:42/mi) 124/134bpm [1202b/mi] 113cal 275/343W 2) 0.26mi - 2:27(9:25/mi) 128/131bpm [1205b/mi] 30cal 288/306W Add a comment 3.1mi, 25:29 Run - parkrun 1) 1mi - 8:12(8:12/mi) 104/119bpm [853b/mi] 82cal 319/387W 2) 1mi - 8:17(8:17/mi) 118/123bpm [978b/mi] 94cal 320/357W 3) 1mi - 8:12(8:12/mi) 127/137bpm [1042b/mi] 99cal 325/371W 4) 0.1mi - 47(7:32/mi) 137/138bpm [1033b/mi] 10cal 333/341W Add a comment 1.6mi, 15:45 Run - Warm Up 1) 1mi - 10:03(10:03/mi) 114/126bpm [1146b/mi] 109cal 268/315W 2) 0.57mi - 5:41(9:57/mi) 128/133bpm [1274b/mi] 68cal 265/389W Add a comment	10mi, 1:40:52 Run - Long Run 1) 1mi - 10:05(10:05/mi) 109/119bpm [1099b/mi] 108cal 297/382W 2) 1mi - 10:09(10:09/mi) 117/127bpm [1188b/mi] 107cal 255/398W 3) 1mi - 10:43(10:43/mi) 126/139bpm [1351b/mi] 119cal 287/397W 4) 1mi - 11:00(11:00/mi) 121/126bpm [1331b/mi] 114cal 281/385W 5) 1mi - 11:00(11:00/mi) 119/125bpm [1308b/mi] 105cal 251/348W 6) 1mi - 12:21(12:21/mi) 113/131bpm [1396b/mi] 116cal 237/404W 7) 1mi - 8:54(8:54/mi) 117/121bpm [1041b/mi] 117cal 286/323W 8) 1mi - 9:10(9:10/mi) 114/120bpm [1046b/mi] 116cal 278/302W 9) 1mi - 9:16(9:16/mi) 118/122bpm [1094b/mi] 116cal 276/314W 10) 1mi - 8:11(8:11/mi) 118/121bpm [966b/mi] 109cal 304/362W 11) 0mi - 1(8:45/mi) 118/118bpm [1032b/mi] 328/328W Add a comment	-	4mi, 34:26 Run - Race Pace 1) 1mi - 9:14(9:14/mi) 121/136bpm [1118b/mi] 106cal 330/393W 2) 1mi - 8:46(8:46/mi) 139/144bpm [1219b/mi] 113cal 333/364W 3) 1mi - 8:25(8:25/mi) 139/144bpm [1171b/mi] 107cal 301/345W 4) 1mi - 8:01(8:00/mi) 137/142bpm [1096b/mi] 101cal 308/341W Add a comment	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
-	3.2mi, 27:41 Run - General 1) 1mi - 8:49(8:49/mi) 103/120bpm [908b/mi] 89cal 288/390W 2) 1mi - 8:38(8:38/mi) 111/121bpm [959b/mi] 92cal 326/408W 3) 1mi - 8:44(8:44/mi) 113/122bpm [987b/mi] 93cal 326/425W 4) 0.16mi - 1:30(9:09/mi) 117/122bpm [1070b/mi] 16cal 387/435W Add a comment	-	18.5mi, 2:48:27 Run - General 1) 1mi - 8:35(8:35/mi) 106/117bpm [910b/mi] 90cal 311/381W 2) 1mi - 8:29(8:29/mi) 132/147bpm [1120b/mi] 106cal 325/349W 3) 1mi - 8:31(8:31/mi) 119/141bpm [1014b/mi] 93cal 318/400W 4) 1mi - 8:33(8:33/mi) 119/124bpm [1017b/mi] 91cal 337/389W 5) 1mi - 8:42(8:42/mi) 121/124bpm [1052b/mi] 93cal 339/418W 6) 1mi - 8:30(8:30/mi) 124/130bpm [1054b/mi] 94cal 319/351W 7) 1mi - 8:43(8:43/mi) 129/132bpm [1125b/mi] 101cal 332/531W 8) 1mi - 8:50(8:50/mi) 128/134bpm [1131b/mi] 102cal 336/440W 9) 1mi - 9:02(9:02/mi) 130/135bpm [1174b/mi] 103cal 333/396W 10) 1mi - 9:15(9:15/mi) 127/130bpm [1175b/mi] 109cal 318/377W 11) 1mi - 9:08(9:08/mi) 125/129bpm [1141b/mi] 111cal 288/352W 12) 1mi - 9:13(9:13/mi) 127/132bpm [1170b/mi] 110cal 290/491W 13) 1mi - 9:00(9:00/mi) 125/131bpm [1125b/mi] 111cal 290/399W 14) 1mi - 9:00(9:00/mi) 127/134bpm [1142b/mi] 109cal 302/471W 15) 1mi - 9:19(9:19/mi) 124/134bpm [1155b/mi] 111cal 284/428W 16) 1mi - 9:57(9:57/mi) 116/121bpm [1153b/mi] 116cal 266/405W 17) 1mi - 10:05(10:05/mi) 119/125bpm [1199b/mi] 114cal 276/462W 18) 1mi - 10:03(10:03/mi) 128/139bpm [1286b/mi] 111cal 276/489W 19) 0.45mi - 5:33(12:17/mi) 131/135bpm [1608b/mi] 54cal 232/524W Add a comment	-	-	25.2mi, 2:15:49 Bike - General 1) 0mi - 57(3:44:34/mi) 0.27/0mph 2) 5mi - 25:47(5:09/mi) 263cal 11.63/27.22mph 3) 5mi - 26:07(5:13/mi) 299cal 11.49/28.03mph 4) 2.82mi - 13:15(4:42/mi) 145cal 12.76/28.59mph 5) 0mi - 5(0/mi) 6) 5mi - 25:14(5:03/mi) 262cal 11.89/24.32mph 7) 5mi - 28:23(5:41/mi) 291cal 10.57/29.08mph 8) 2.4mi - 15:56(6:38/mi) 131cal 9.05/19.1mph 9) 0mi - 5(0/mi) Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
5mi, 42:19 Run - Race 1) 1mi - 8:59(8:59/mi) 132/146bpm [1185b/mi] 112cal 381/490W 2) 1mi - 10:04(10:04/mi) 143/150bpm [1439b/mi] 132cal 353/519W 3) 1mi - 7:26(7:26/mi) 142/144bpm [1057b/mi] 98cal 303/449W 4) 1mi - 7:08(7:08/mi) 143/145bpm [1019b/mi] 96cal 297/408W 5) 1mi - 8:29(8:29/mi) 147/150bpm [1247b/mi] 114cal 341/448W 6) 0.03mi - 13(8:05/mi) 151/151bpm [1221b/mi] 3cal 421/443W Add a comment 1.3mi, 14:02 Run - General 1) 1mi - 11:31(11:31/mi) 98/113bpm [1128b/mi] 103cal 213/354W 2) 0.27mi - 2:31(9:25/mi) 117/128bpm [1102b/mi] 29cal 312/420W Add a comment	0.9mi, 41:45 Swim - General 1) 0.9mi - 41:45(46:21/mi) 103/128bpm [4774b/mi] 352cal 28/rpm Add a comment	-	1.6mi, 15:13 Run - General 1) 1mi - 9:32(9:32/mi) 116/128bpm [1107b/mi] 106cal 282/386W 2) 0.58mi - 5:41(9:44/mi) 129/133bpm [1256b/mi] 69cal 324/578W Add a comment	0.1mi, 6:01 Swim - General 1) 0.12mi - 6:01(48:28/mi) 109/146bpm [5282b/mi] 54cal 22/rpm Add a comment 0mi, 8:08 Cross - Strength Add a comment 3.4mi, 30:05 Run - General 1) 1mi - 9:36(9:36/mi) 120/134bpm [1151b/mi] 111cal 307/393W 2) 1mi - 8:42(8:42/mi) 128/139bpm [1114b/mi] 107cal 313/441W 3) 1mi - 8:47(8:47/mi) 137/143bpm [1203b/mi] 112cal 317/387W 4) 0.35mi - 3:01(8:39/mi) 134/142bpm [1159b/mi] 38cal 319/421W Add a comment	0.1mi, 5:48 Swim - General 1) 0.12mi - 5:48(46:44/mi) 113/132bpm [5281b/mi] 56cal 24/40rpm Add a comment 4mi, 37:33 Run - General 1) 1mi - 9:38(9:38/mi) 120/135bpm [1157b/mi] 112cal 309/382W 2) 1mi - 9:43(9:43/mi) 125/136bpm [1214b/mi] 108cal 266/362W 3) 1mi - 9:17(9:17/mi) 135/140bpm [1252b/mi] 116cal 310/408W 4) 1mi - 8:52(8:52/mi) 139/145bpm [1232b/mi] 113cal 312/423W 5) 0.01mi - 4(7:29/mi) 142/142bpm [1062b/mi] 1cal 250/259W Add a comment	-

Alberon

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